Monday 12/31/2012

I. Push press 5x5

II. 4 rounds

08 pull ups
20 kb swings
40 sit-ups

129th Academy (Week 11)

100 squats
88 sit-ups
77 walking lunges
66 pushups
55 box jumps
50 burpees

Friday 12/28/2012

I. Bench 5x5

II. 4 rounds:

-10 curls
-15 dips
-35 weighted situps

Wednesday 12/26/2012

I. Squat 5x5

II. Every minute OTM, for 10 minutes
Floor to overhead, starting at 3, increase by one every round

III. 100 sit-ups

129th Academy

1/2 mile interval x5, rest 2-3 minutes between

Monday 12/24/2012

I. Push press 5x5

II. 4 rounds

10 pull ups
20 pushups
25 kb swings
30 weighted sit-ups

129th Academy (week 10)

3 rounds

1/2 mile run
21 burpees with 2 pushups

Friday 12/21/2012

I. Bench 5x5

II. 4 rounds

12 curls
15 dips
30 weighted sit-ups

129th Academy

Total rounds in 20 minutes

05 burpees
10 lateral jumps
15 mountain climbers (2 count)

Wednesday 12/19/2012

I. Squat 5x5

II. 4 rounds

05 thrusters
10 mountain climbers (4 count)
30 weighted sit-ups

129th Academy

Run 1.5 miles

Monday 12/17/2012

New Cycle + Final Toon

I. Push press 5x5
II. 3 rounds, not for time
Weighted sit-ups x35
Pushups x25
Pull ups x15

129th Academy (Week 9)

Max sit-ups one minute
Max pushups one minute
1.5 mile run

Friday 12/14/2012

5 Rounds

Bench x12
Vertical lifts x12
Triangle pushups to failure
Weighted sit-ups x25

Thursday 12/13/2012

129th Academy:

Jump rope 5 miinutes
30 box jumps
30 burpees
Jump rope 3 minutes
25 box jumps
25 burpees
Jump rope 1 minute
20 box jumps
20 burpees

Wednesday 12/12/2012

5 rounds

Floor to oh x5
DB pushup rows x12
Weighted lunges x12
Weighted sit-ups x25

129th Academy

Run 1.5 miles

Tuesday 12/11/2012

129th Academy:

Total rounds in 20 minutes:

15 jumping jacks (4 count)
15 burpees
15 squats

Monday 12/10/2012

5 rounds (last week)

Squats x8-10
Push press x8-10
Pull ups x8-10
Flutters (2 count) x25

129th Academy (Week 8)

4 rounds

Run 1/2 mi
Pushups x25
Sit-ups x25

Friday 12/7/2012

5 rounds

Bench x8
Close grip to failure
Curl x10-12
K2E x12

Thursday 12/6/2012

129th Academy

50 reps of each:

Box jumps
Walking lunges
Mountain climbers (4-count)
Situps
Burpees

Wednesday 12/05/2012

5 rounds

Floor to overhead x5
Side lunges x10
Pull ups x10
Weighted sit-ups x20

129th Academy

Run 1.5 miles, rest 3 min
1/4 mi interval x2 with 2 min rest between

Tuesday 12/4/2012

129th Academy:

21-18-15-12-9-6-3-1-3-6-9-12-15-18-21 reps:

Situps
Squats

Monday 12/03/2012

5 rounds

Squat x8
DB press x12
Good mornings x8
Pushups to failure

129th Academy (Week 7)

100 sit-ups
100 pushups
100 squats

Use good form on each exercise

Friday 11/30/2012

5 rounds

Bench 12-10-8-8-8
Vertical lifts 12-10-8-8-8
Dips, to failure
Bicycles x25

129th Academy

Deck of Cards

Thursday 11/29/2012

129th Academy

7 rounds:

10 Burpees
10 pullups

Wednesday 11/28/2012

5 rounds:

Floor to overhead x5
DB pushup/row x10
Flutter kicks x20 (2ct)
Weighted situps x20

129th Academy

50 situps
50 pushups (chest to ground)
1.5 mile run

Done in order with as little rest as possible

Tuesday 11/27/2012

129th Academy:

50-40-30-20-10 reps:

Box jumps
Flutter kicks

If you don't have a box, use steps for your jumps. Step down, don't jump down off of the box. Flutter kicks are 2-count. See Gym staff with any questions

Monday 11/26/2012

5 rounds

Squat 12-10-8-8-8
Push press 12-10-8-8-8
Pull ups 12-10-8-8-8
K2E 10x5

129th Academy (week 6)

Run 1/2 mi
75 squats
Run 1/2 mi
50 squats
Run 1/2 mi
25 squats
Run 1/2 mi

Friday 11/23/2012

5 rounds

Bench x8
Close grip bench to failure
DB curl x10-12
Close grip pushups to failure

Thursday 11/22/2012

129th Academy

20 minutes total/top of every minute, complete:

3 pullups
6 pushups
9 squats

Remainder of that minute is your rest

Wednesday 11/21/2012

5 rounds:

-Floor to overhead x6
-Goblet squats x20
-Ring dips-max
-Flutter kicks x25

129th Academy

Run 1/2 mile, rest 2 minutes
Run 1/4 mile, rest 1 minute
Run 1/2 mile

Tuesday 11/20/2012

129th Academy

5 minutes jumping rope
5 minutes max situps
3 minutes jumping rope
3 miniutes max pushups
1 minute jumping rope
1 minute max squats

Continuous running clock

Monday 11/19/2012

5 rounds

Squat x8
Box jumps x8
Push press x8
Weighted sit-ups x20

Go up in weight

129th Academy (Week 5)

3 rounds

1/2 mile run
30 sit-ups

Friday 11/16/2012

5 rounds

Bench x10
Vertical lifts x10
Fr. Press to failure
K2E x 12

129th Academy

TBD

Thursday 11/15/2012

129th Academy:

21-18-15-12-9-6-3-1 reps:

-squats
-situps
-burpees

(21 squats, 21 situps, 21 burpees. 18 quats, 18 situps, 18 burpees. Etc... until complete

Wednesday 11/14/2012

I. 5 rounds:

-floor to overhead x8
-weighted side lunges x10
-pullups x10
-weighted situps x20

129th Academy

Run 1.5 miles, for time

Tuesday 11/13/2012

129th Academy:

Total rounds in 20 minutes:

10 pushups
15 situps
20 squats

Monday 11/12/2012

I. 5 rounds:

-squat x10
-push press x10
-hyperextension bench x10
-ring pushups, to failure

129th Academy (WEEK 4)

TBD based on weather

Friday 11/09/2012

I. 5 rounds:

-Deadlift x8
-DB/barbell curl x10
-Bench x10
-Dips to failure

129th Academy:

TBD, bring gear for outdoor training

Thursday 11/08/2012

129th Academy:

Total rounds in 20 minutes:

-05 burpees with 2 pushups
-10 situps
-15 walking lunges

Wednesday 11/07/2012

I. 5 rounds

-floor to overhead/8 reps
-DB pushup rows/12 reps
-weighted lunges/12 reps
-weighted sit-ups/15 reps

129th Academy

Run 1/4 mi
75 squats
Run 1/4 mi
75 squats
Run 1/4 mi

Tuesday 11/06/2012

129th Academy

21-18-15-12-9-6-3-1 reps

-pushups
-sit-ups
-lunges

21 pushups, 21 sit-ups, 21 lunges (left + right = 1). Follow same pattern until completed

Monday 11/05/2012

Complete 5 rounds/10 reps of the following circuit:

-Squat
-Pullups
-Push press
-K2E

Complete one round of this circuit without rest, then rest as needed between rounds.

129th Academy (WEEK 3)

Run 1/4mi
50 squats
Run 1/4mi
40 squats
Run 1/4mi
30 squats
Run 1/4mi
20 squats

Friday 11/02/2012

I. Bench press 10-8-6-8-10

II. 12 min AMRAP:

-10 curls (barbell or DB)
-15 dips
-20 situps

129th Academy:

TBD, depending on weather. Bring gear to run outdoors

Thursday 11/01/2012

129th Academy

100 situps
100 pushups
100 squats

All exercises to be completed in order. Strict form

Wednesday 10/31/2012

I. Squat 10-8-6-8-10

II. (4)3-min rounds:
-Start with 8 floor to overhead (@50% of 1RM)
-10 situps/10 KB for the remainder of the round

1 min rest between rounds

129th Academy:

Run 1/4 mile
75 squats (full depth)
Run 1/4 mile
75 squats
Run 1/4 mile

Tuesday 10/30/12

129th Academy

Total rounds in 20 minutes:

-05 burpees
-10 lunges
-15 squats

Again, if anyone has any questions, contact the Gym Staff.

Monday 10/29/2012

I. *Push press 10-8-6-8-10

II. 5 rounds:
-10 thrusters
-10 box jumps

* This is a transition week, we will be starting a new winter training program beginning next Monday. TOON: "Killer & Paddy". Don't miss this one folks.

129th Academy (WEEK 2)

Run 1/4 mi
50 situps
Run 1/4 mi
40 situps
Run 1/4 mi
30 situps
Run 1/4 mi
20 situps

Friday 10/26/2012

I. Bench 2-2-2-2-2; max reps (lighter weight @50% 1RM)

II. 3 rounds:

-run 200
-10 pullups
-run 200
-10 burpees

129th Academy:

Max situps in 2 min
Max pushups in 2 min
1.5 mile run

129th Academy:

Rest Day. If you missed a workout this week, make-up the workout you missed.

Wednesday 10/24/2012

I. Squat 2-2-2-2-2-max reps

II. 2-4-6-8-...-20 reps:
-KB swings
-weighted lunges
-400m run upon completion

TOON: Apology Accepted

129th Academy

-50 situps
-run 1 mile
-50 situps
-run 1 mile

All exercises are done in order, with as little rest as possible

Tuesday 10/23/2012

129th Academy

Total rounds in 20 minutes:

05 pullups
10 situps
15 squats

Do 5 pullups (modified if needed) 10 situps 15 squats. This is one round. Keep the clock running for twenty minutes and do as many rounds as possible with as little rest as possible. Contact the Gym staff for ideas on how to scale/modify pullups.

Monday 10/22/2012

I. Push press 2-2-2-2-2-10

II. Run 200-21 power cleans (@50-60%)-run 400-21 power cleans-run 200

129th Academy WEEK 1

4 rounds:

Run 1/4 mile
Sit-ups x30

This is done with as little rest as possible. Runs should be at least @:15 faster than your 1.5 mile pace. Upon finishing the first run, immediately complete 30 sit-ups. This is done a total of 4 times.

Friday 10/19/2012

I. Bench 10-8-6-2-2-2

II. 7 rounds

15 deadlifts 135/75
15 dips

Wednesday 10/17/2012

I. Squat 10-8-6-2-2-2

II. 5 rounds:

Run 200
5 box jumps
7 burpees

Monday 10/15/2012

I. Push press 10-8-6-2-2-2

II. 7 rounds

3 thrusters 115/75
5 pull ups
7 chest to floor pushups

Browns rule. I may be riding the sweet wave of victory, but 11-5 is a distinct possibility

Friday 10/12/2012

I. Bench 10-8-6-4-4-4

II. 3 rounds: (12min cap)

Run 400
21 squats w/bar
15 K2E

Continuing saga of Paddy at Disney

Wednesday 10/10/12

I. Squat 10-8-6-4-4-4

II. 100 KB swings + 100 situps (3 burpees OTM)

Paddytoons: Disney Vacation continues

Monday 10/08/2012

I. Push press 10-8-6-4-4-4

II. Ladder (1-1/2-2/3-3/...15/15) 12 min max

Deadlift @70% 1rm
Box jumps with burpee

Beginning of Paddytoons: Disney Vacation. This special series of toons will last until I run out of material, or until my wife says so. The first several toons passed her review.

Friday 10/5/2012

I. Bench 10-8-6-6-8-10

II. 2 rounds (1:00 on/:15 rest):

Row
Dips
K2E
WB's

800m run (at end of workout)

Wednesday 10/02/2012

I. Squat 10-8-6-6-8-10

II. 3 rounds

07 pullups
11 dynamic pushups
15 situps
Run 400

Monday 10/01/2012

I. Push press 10-8-6-6-8-10

II. 12 min AMRAP

(box jump + burpee ladder, increase by 2 reps each round
-1/3/5 etc) +200 run

Friday 09/28/2012

I. Bench 10-8-6-6-6

II. 12 min/AMRAP:

-Run 200m once, then remainder of time AMRAP:
-07 power cleans
-11 burpees

Wednesday 09/26/2012

I. Squat 10-8-6-6-6

II. 5 rounds

Push press x12
Lunges x 10 (same weight as push press)
Run 200m

Monday 09/24/2012

I. Push press 10-8-6-6-6

II. 3 rounds:

21 kb swings
09 box jumps
run 400

Friday 09/14/2012

I. Bench press 8-8-8-8-8

II. 8 rounds (1min AMRAP/:30 rest)
-09 wallballs
-11 pushups
Run 400 at end

Wednesday 09/12/2012

I. Squat 8-8-8-8-8

II. 3 rounds

12 pullups
12 K2E
21 KB swings
400 run

Monday 09/10/2012

I. Push press 8-8-8-8-8

II. 3 rounds

24 kb swings
12 weighted lunges (plate, bar, db, etc)
400 run

Friday 09/07/2012

I. Bench 15-12-10-8-8

II. 21-15-9, + 200m run each round:

-wb's
-vertical lifts
-k2e

Wednesday 09/05/2012

I. Squat 15-12-10-8-8

II. 5 rounds

-(power clean + ft squat + press + squat + press)x5
-clapping pushups x5
-run 200

Monday 09/03/2012

I. Push press 15-12-10-8-8

II. 2 rounds

15 power cleans
15 pull ups
Run 800

Paddytoon: can't decide, have too many waiting their turn to be unleashed. Maybe one more Nosferatu and I'll decide

Friday 08/31/2012

I. Bench press 8x5 sets

II. Once:

-run 800
-20 box jumps
-40 weighted situps
-60 kb swings
-run 400

"TOON O' THE DAY": Paddy the Thespian

Monday 08/27/2012

I. Deadlift 8x5 sets

II. Run 400
3 rounds of 15 power cleans + 10 pull ups
Run 400

Don't fo'git about the new Paddytoon

Friday 08/24/2012

I. Bench press 10x4

II. 05 floor to overhead (135/75)
10 burpees
Run 200
*15min time limit

Wednesday 08/22/20121

I. Squat 10x4

II. Run 400-(21 box jumps + 21 kb swings + 21 situps)-run 400

Monday 08/20/2012

I. Deadlift 10 x 4 sets. Lighter weights this week

II. 12 min am rap
15 db thrusters
15 hand release pushups
15 k2e
200m run

Friday 08/17/2012

I. Bench 10-8-6; 2-2-2

II. 21-15-9 reps burpees + pullups. 200m run after every round

"Paddy-toon": Halloween is great, yet soooo frustrating

Wednesday 08/15/2012

I. Squat 10-8-6; 2-2-2

II.

Run 400
25-20-15-10-5 reps box jumps + vertical lifts
Run 400

Monday 08/13/2012

I. Deadlift 10-8-6; 2-2-2

II. AQAP

Run 800
50 wb
30 k2e
Run 400

Friday 08/10/2012

I. Bench 8-6-4; 2-2-2

II. 3 rounds

21 wallballs
21 box jumps
200m run

"Paddy-toon": All That Jazz

Wednesday 08/08/2012

I. Squat-8-6-4; 2-2-2

II. A.F.A.P.:
-Run 400m
-50-35-20 dips + situps
-Run 400m

"Paddy Toon" For The Day: Paddy's In Love

Monday 08/06/2012

I. Deadlift 8-6-4-2-2-2. Increase weight first three sets. Find a working weight for your 2's

II. 3 rounds

21-15-9 one arm db or kb press
Run 400m

Day four of "Paddy Toons". We have some good ones this week

Friday 08/03/2012

I. Bench 3x5, @90%

II. 10 rounds AMRAP (1min on/:30 rest):
-5 box jumps
-5 burpees

Second day of Cartoon Patrick

Wednesday 08/01/2012

I. Squat 3x5, @90%

II. One round:

-30 back squats, @50-60% 1RM
-30 bar (or pvc) pushups
-30 K2E's
-30 mountain climbers (2ct)
Run 800m

Monday 07/30/2012

I. Deadlift 3x5x@90%

II. Run 800
30 floor to overheads (135/95)
Run 400

Friday 07/27/2012

I. Bench 5x5

II. 10 min :30 on/:30 off

Max bar pushups
Max dips
Followed by 400m run

Wednesday 07/25/2012

I. Squat 5x5

II. 3 rounds:

21 kb swings
12 pull ups
20 sit-ups
Run 400

Monday 07/23/2012

I. Deadlift 5x5

II. Amrap 12 min

10 wallballs
15 weighted sit-ups
Run 200

We are back from our birthday vacation, one week of a constant orgy of food and drink and laying out at the beach. This is what life is all about, enjoy its pleasures. Its not about working out till you puke and following some stoopid paleo type diet because you think that the cavemen knew better than us. Their brains were the size of walnuts. BTW, they are all dead, unless you believe in bigfoot. The only reason the cavemen ate nuts and grass and meat was because they were too dumb to develop alcohol and hamburgers and carry out pizza joints. Now get back to working out so you can enjoy life even more.

Friday 07/13/2012

I. Bench press 5x5 @80%

II. Run 800
30 wallballs
Run 400
30 box jumps
Run 200
30 vertical lifts

Wednesday 07/11/2012

I. Squat 5x5x80%

II. 5 rounds:
7 thrusters 95/55
7 burpees
run 200

Monday 07/09/2012

I. Deadlift 5x5

II. 5 rounds

05 Florida overheads
10 pull ups
Run 200

Friday 07/06/2012

I. Bench press 5x5

II. As fast as God lets you:

Run 400
25 burpees
50 kb swings
75 sit-ups
Run 400

Monday 07/02/2012

I. Floor to overhead 5x5

II. 30-25-20-15-10 reps front squat with plate (45/25) + 200m runs after each round

New cycle, feel free to substitute power exercise if you wish to focus on something specific

Friday 06/29/2012

I. Bench 10-8-6-4-2. Try to max unless you went to Lizardville

II. 3 rounds:

Run 400
20 DB pushup rows
20 situps

Wednesday 06/27/2012

I. Squat 10-8-6-4-2. Try to max out if feeling ok.

II. Once for time:

30 thrusters (75/45)
30 burpees
Run 800m

Monday 06/25/2012

I. Press 10-8-6-4-2. Try to max out if feeling good and not too hung over. We will start a new cycle next week, same pattern but different exercises.

II. Run 400, then:

40-30-20 reps of wall balls and sit-ups

Finish with another 400 run

Friday 06/22/2012

I. Bench press 8x5@75%

II. 3 rounds:

run 400
10 DB manmakers

Wednesday 06/20/2012

I. Squat 8x5, @75%

II. Run 800-5rounds: 5 box jumps + 10 barbell lunges-run 800

Monday 06/18/2012

I. press 8x5x@75%

II. One time:

Run 400
21 plyo pushups
Run 800
42 dips
Run 400
84 sit-ups

Friday 06/15/2012

I. Bench 5x5x80%

II. Run 400m
21-15-9 reps:
KB swing
Box jump
Run 800m

Wednesday 06/13/2012

I. Squat 5x5x80%

II. 5 rounds:

-07 burpees
-10 deadlifts (135/95)
-run 200m

Monday 06/11/2012

I. Press 5x5x80%

II. 3 rounds

21 goblet squats
15 pull ups
Run 400m

Proof there is a God? My eldest graduated from high school Sunday 6/10. Congrats #1, made your daddy proud.

Friday 06/08/2012

I. Bench 3x5x90%

II. Once for tiem:
-Run 800
-20 pushups
-20 dips
-Run 400
-25 pushups
-25 dips
-Run 800
-30 pushups
-30 dips

Wednesday 06/06/2012

I. Squat 3x5 sets @90%

II. 10 min AMRAP:

-8 power cleans
-8 burpees
-8 MC (2ct)
Run 800m x1

Monday 06/04/2012

I. Squat 2x5x90%

II. Deadlift (@60%)/bar pushup ladder + 200 m run

2-4-6-8-10-8-6-4-2

15 min time limit

Friday 06/02/2012

I. Bench 2x7x90%

II. 4 rounds:

05 thrusters 135/95
10 pull ups
Run 400m

Wednesday 05/30/2012

I. Squat 2x7x90%

II. 3 rounds:
5 min amrap: 3 Florida overheads + 5 bar pushups + 7 wall balls + run 200
1 min rest between rounds

Wednesday 05/23/2012

I. Squat 8x5sets, @75%

II. 5 rounds: 10 deadlifts (50%) + 12plyo pushups + 200 m run

Monday 05/2/2012

I. Press 8x5sets, @75% II. 3. Rounds: (1min jumping pull ups-1 min sit-ups-1 min lateral raises) + run 800x1

Friday 05/18/2012

I. Bench 3x5x90% II. 7 rounds: 7 push press x50-60%+ 7 Bar pushups+ run 200m

Wednesday 05/16/2012

I. Squat 2-3x5x90% II. Run 400-21 thrusters-21 sit-ups-run 400-18 thrusters-18 sit-ups-run 400-15 thrusters-15 sit-ups. It is with the heaviest of hearts that I report our good tv friend, Mitchell Guist (of Swamp People), passed away. Reports say that he fell in his boat, possibly of a heart attack. Attempts to revive him met with negative results. Our condolences go out to his brother Glenn. Thursday evenings will never be the same. We will plan on having a remembrance for him, where all will embrace, shed a tear, and have some booze. Godspeed Mitchell. 48 years old

Monday 05/14/2012

I. Press 3x5x90% II. 3 rounds: 15 pwr cleans + 15 burpees + run 400m

Friday 05/11/2012

I. Bench press 5x5x85% II. Max reps bench + 400 m run (3 rounds)

Wednesday 05/09/2012

I. Squat 5x5x85% II. Tabata: press + barbell lunge (alternate exercises), finish with 800m run

I. Press 5x5x85% II. 5 rounds: 7 burpee box jumps + run 200m

I. Bench 3x5 sets @90% II. 3 rounds: run 400 + 12 box jumps + 10 DB pushup/rows

Wednesday 05/02/2012

I. Squat 3x5 sets @90% II. 7 rounds: 7 plyo pushups + 15 weighted sit-ups + 200m run

Monday 04/30/2012

I. Press 3x5sets, @90% of 1RM II. 2 min amrap/30 sec rest: -sit-ups -PVC pushups -pull ups -bar squat -row

Friday 04/27/2012

I. Bench press 5x4 sets @80% 1RM II. 3 rounds (3 on/1 off): 3 power cleans 115/75 + 6 bar pushups + 9 squats

Wednesday 04/25/2012

I. Squat 5x4 sets @80% 1RM II. 7 rounds: -07 deadlifts (135/75) -20 mountain climbers -12 pushups

Monday 04/23/2012

I. Press 5x4sets 80% II. 5 rounds 1 floor to overhead 3 box jumps 3 floor to overheads 5 box jumps 5 floor to overheads 7 box jumps

Friday 04/20/2012

I. Bench press 1RM

II. Bench press x40 (@75%) + 40 burpees

Wed 04/18/2012

I. Deadlift 1RM

II. 10 min AMRAP:
-02 florida overheads (80% 1RM)
-15 flutter kicks 2ct

Monday 04/16/2012

I. Squat 1RM

II. 10 min AMRAP

06 db row pushups
10 WBs

Final week of cycle, max out on squat, deadlift, and bench

Friday 04/13/2012

I. Deadlift 5x4 sets @80%

II. Power clean 3x5 sets @90%

III. Pullups x35

Wednesday 4/11/12

I. Squat 5x4 sets @80%

II. Bench press 2x5 sets @90%

III. 50 situps + 50 flutter kicks (2ct) + 50 rev. crunch